The benefit of measuring

 I have just started logging food into an app.

I see a difference already.

Some times we front load things a lot in name of healthy. Walnuts and peanut butter are what I have removed when I found them to be additional calories.

Knowing the calories, its easy to make the right choices. Apples over some other empty calorie snack. 

I have combine dthis with the activity calories and am now maintaining a sheet. I think all those theories of food being a bigger factor in weight loss will come to be proven.